10 tips to lose weight naturally

All articles on this blog are written in collaboration and with the supervision of health professionals from our weight center.

There are many tips for losing weight, so it can be difficult to navigate when you want to optimize your weight loss results. In this article we take stock of the natural and effective tips: when to eat? How ? How many times a day ? Etc. Although we have all known how to eat since childhood, there are tips that can help you lose weight faster and longer. Zoom on the tips to adopt to lose weight.

1 – Cook your own meals

The number 1 tip for losing weight is to cook your own meals on your own. This allows you to know and choose precisely what you eat. Thus, when you concoct your meals alone, you only consume foods that aid weight loss !

The batch cooking method is particularly recommended in this case. Indeed, practicing batch cooking allows you to have all the dishes of the week ready. You will thus be able, during the appearance of a hollow, to avoid cracking for ready-to-use industrial foods, but bad for your line and your health.

2 – Eat slowly

The feeling of satiety arrives between 10 and 15 min. Therefore, taking the time to eat your meal gives the brain time to receive the signals that tell it that the quantity of calories received is sufficient. So take all the time to chew your food properly, it will also facilitate digestion.

3 – Do not eat in front of a screen

This advice is linked to the previous one: we consume about 10% more food if we eat our meal in front of a screen. And for good reason, the brain takes longer to perceive the signal of satiety sent by the stomach.

4 – Eat smaller portions

It is interesting to consume smaller but more numerous portions, spaced out throughout the day.

Using a smaller plate will fool your brain so it doesn’t feel like you’re eating less. However, it is preferable to take 4 to 5 small meals a day. This particularly facilitates digestion.

5 – Listen to your body

There is no need to finish your plate once you are no longer hungry: simply stop. Similarly, eating because it’s mealtime but you’re not hungry is counterproductive.

Conversely, if you are hungry, you have to eat! Deprivation is the path that leads to snacking and therefore to excess. If you are in this situation, either the space between your meals is too long, it must therefore be shortened; Either your calorie intake is too low and you will have to increase it gradually.

6 – Practicing a sports activity

The practice of physical activity allows you to consume calories and thus tip the energy balance in our favor. In addition to burning fat and therefore increasing energy expenditure, sports practice increases muscle mass and therefore increases basal metabolic rate (muscles consume more energy, even at rest).

7 – Drink more water

It is essential to stay hydrated throughout the day, but outside of meals. In addition to stimulating the metabolism, drinking water helps to eliminate toxins. Not to mention that it is a natural appetite suppressant.

8 – Have a light dinner

The body needs less energy at night. It is therefore useless to overeat in the evening: 30% of the calories consumed during the day are more than enough to cover our needs.

9 – Eat dinner early and don’t snack in the evening

A growing body of research shows that consuming food when melatonin levels are high increases body fat. Unlike eating several hours before bedtime. Ideally your dinner should be taken 3 hours before the time you sleep.

10 – Get enough sleep

In addition to having enough energy after a good night’s sleep, the internal clock has an influence on weight gain and weight loss. Sleeping early enough is therefore essential to find the line.

bonus tips

• consume flax seeds: these seeds are a great help for weight loss
• drink tea: it facilitates the renal elimination of water and burns fat
• never skip breakfast and have a snack in the afternoon
• avoid stress
• download one app that will help you for losing weight

To know! Sometimes, when the body fat is too high, especially in the case of obesity, it is very difficult to obtain results. Outside help is needed. The placement of the gastric balloon represents a non-surgical alternative of choice. The gastric balloon causes a feeling of satiety and slows down the transit of food. Coupled with the advice in this article and a diet that promotes weight loss, the results obtained will be very satisfactory but above all it allows for long-term changes.

What to remember from these tips for losing weight

When trying to lose weight, there are a number of habits to put in place in order to obtain optimal results:

• reviewing the amount of food ingested, how it is consumed, and how often and when it is eaten
• organize and cook your own meals
• have a healthy lifestyle between the practice of a sporting activity, sufficient sleep and a serene environment
• drink enough water between meals
• consuming foods that help with weight loss such as tea and flax seeds

Did you like our tips? Let us know in the comments what tips you have already tried to lose weight and share your advice with us!

Is your goal to lose weight? Contact our weight clinic as soon as possible on +32 (0)2 673 90 71 or via Contact form available in the make an appointment tab. Our weight specialists will be happy to help you achieve your weight loss goal!